7 Breakfast Mistakes You're Making
7 Breakfast Mistakes You're Making Breakfast is often considered the most important meal of the day. Is it really? Many people make the following mistakes that can negatively impact their health (diabetes, inflammation, learning disabilities).
Here are some common breakfast mistakes people make:
Eating sugary cereals or pastries: Starting the day with sugary cereals, pastries, or sweetened drinks can cause a rapid spike in blood sugar levels followed by a crash, leaving you feeling tired and hungry soon after.
Lack of protein: A balanced breakfast should include protein to help stay full and provide sustained energy throughout the morning. Lack of protein can lead to increased snacking on unhealthy foods that increase calories and blood sugar spikes
Eating processed foods: Pre-packaged breakfast bars, frozen waffles, and processed meats may be convenient, but they often contain high amounts of unhealthy fats, sugars, and preservatives. They often lack protein and will lead to hunger within 1-2 hours.
Drinking excessive coffee or sugary drinks: While a cup of coffee can be a part of a healthy breakfast, excessive consumption or adding too much sugar to coffee or other beverages can lead to energy crashes and disrupt sleep patterns.
Lack of water intake: Many people forget to hydrate in the morning. Starting your day with a glass of water can kickstart your metabolism and help with digestion. Add juice of ½ lemon and/or 1 tbsp of apple cider vinegar to aid in digestion and blood sugar balance.
Eating too quickly: Rushing through breakfast can lead to poor digestion and overeating. Take the time to savor your meal and enjoy the process of eating. Digestion is a parasympathetic activity which means proper digestion occurs when you are in a relaxed state, e.g. eating at the table, instead of in the car or at your desk.
Breakfast does not mean you eat in the morning: Breakfast means that you are breaking your fast from the last meal you had the day before. Men do well breaking their fast at 16-18 hours regularly while most women should vary the time they break their fast and e depending if they are cycling or post menopausal.
Remember when you break a fast (which can be the most important meal of the day) it should be balanced with protein as a priority, complex carbohydrates and healthy fats. It should also be tailored to your individual dietary needs and preferences.
Need some breakfast ideas? Check out our 7 day meal plan.
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